It is important for senior citizens to remain active. Keeping your legs strong and flexible is the best way to preserve your balance and keep your independence and mobility. Your legs are used for most daily activities from the time you get out of bed each morning. There are dozens of leg exercises than require gym equipment, but here are several excellent leg exercises that can be done at home or anywhere else, without any special equipment.

Ankle Circles

Ankle circles can be done either while seated or standing and holding onto the back of a solid chair. Lift one leg off the floor and rotate the ankle in a circular movement five times. Stop and then repeat the motion in the opposite direction. Put your foot back on the floor and then repeat with the other ankle. This exercise improves ankle flexibility and is a effective warm up exercise for the lower legs.

Calf Raises

Place a phone book or other thick item on the floor to stand on. Hold on to the back of a heavy chair for balance and step on the book and raise your heels off the ground and hold for 5 seconds. Repeat 5 times. Reposition your feet so that only the front of your foot is on the book and allow your heels to drop so that you feel a stretch in your calf muscles. Hold for 5 seconds and repeat 5 times. Calf exercises strengthen your legs and give you more stepping power.

Squats

Introduce yourself to squats by sitting in a chair and pushing yourself into a standing position using only your legs. Lower yourself back down into the chair smoothly without dropping. Inhale on the way down and exhale as you push up. This works your thighs and buttocks. As your legs strengthen, abandon the chair and stand with your feet under your hips and bend at the knees and hips to squat towards the floor in a controlled manner and then push yourself back to the starting position. Repeat five to ten times.

Try These Exercises!

Walking

Walking will exercise all of your leg muscles, help keep you fit and give you a cardiovascular workout. Wear comfortable shoes and walk in a safe environment, preferably with a companion. The amount of time you walk for will depend on your initial fitness, but should be at least 10 minutes a day initially with goals for gradual increases. You can wear a pedometer to count steps and can increase the amount of exercise by walking up and down slopes. Aim to build to 30 minutes a day at a brisk pace.